Comparing Nutrients in 300 calories Oranges with Peel VS Sun-dried Tomatoes

Weight per 300 calories

• Oranges with Peel: 476g
• Sun-dried Tomatoes: 116g

Sun-dried Tomatoes have 4.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Sun-dried Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.3% 43.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	5.7% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	19.8% 79μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	50.6% 45.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	33.3% 333mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	184% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47.6% 3.8mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	117% 3985mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	8.3% 124mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.46% 17g	3700g per day for Men 19-50 years

Oranges With Peel VS Sun-dried Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Sun-dried Tomatoes?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Sun-dried Tomatoes:

• 300 calories of Oranges with Peel have 1.2 times more Vitamin A, 1.8 times more Vitamin B9 and 7.4 times more Vitamin C than Sun-dried Tomatoes.
• While 300 kcal of Sun-dried Tomatoes contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Sun-dried Tomatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Sun-dried Tomatoes have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Sun-dried Tomatoes:

• 300 calories of Oranges with Peel have 2.6 times more Calcium and 23.1 times more Water than Sun-dried Tomatoes.
• While 300 kcal of Sun-dried Tomatoes contain 6.1 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 4 times more Phosphorus, 4.3 times more Potassium, 1.9 times more Selenium, 13.1 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Fiber than Sun-dried Tomatoes.
• While 300 kcal of Sun-dried Tomatoes contain 6.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Sun-dried Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 300 calories.